First off, congratulations to the 17 MITHACAL MILERS who ran in the Hartshorne Memorial Masters Mile on Saturday. I heard of some significant PRs, such as Tristan Lambert breaking his by 18 seconds, thanks in part to an astonishing last lap (he clearly channeled his college sprinting days). For those who aren’t familiar with it, age grading is a way of leveling the playing field between athletes of different ages; it’s basically a calculation of your time as a percentage of the world record for that age. USATF explains it here.
I missed a couple of the races while talking to the TV newswoman, so I’m dying to see them when we get the videos back late this week.
Note that if you ran faster than in the time trial, visit the Jack Daniels Pace Calculator (link in the Resources below) to find out your new R, I, and T paces.
| Rank | Name | Age | Residence | Time | Age-Graded Time | Age-Graded Percent |
|---|---|---|---|---|---|---|
| 6 | Jay Hubisz | 40 | Ithaca, NY | 4:54.01 | 4:37.87 | 80.11% |
| 7 | Brian Lazzaro | 45 | Ithaca, NY | 4:55.40 | 4:28.79 | 82.82% |
| 15 | Brian Lee | 47 | Ithaca, NY | 5:15.05 | 4:42.23 | 78.87% |
| 20 | Walter Silbert | 49 | Ithaca, NY | 5:23.42 | 4:45.16 | 78.06% |
| 22 | Jean-Luc Jannink | 53 | Ithaca, NY | 5:25.19 | 4:37.59 | 80.19% |
| 23 | Tristan Lambert | 43 | Lansing, NY | 5:29.35 | 5:04.32 | 73.15% |
| 28 | Peter Frazier | 41 | Ithaca, NY | 5:36.71 | 5:15.84 | 70.48% |
| 32 | Steven Vanek | 48 | Ithaca, NY | 5:41.04 | 5:03.12 | 73.44% |
| 38 | Robert Swizdor | 54 | Ithaca, NY | 5:51.02 | 4:57.14 | 74.92% |
| 47 | Julie Barclay | 46 | Groton, NY | 6:12.36 | 5:29.32 | 76.40% |
| 49 | Brenda Osovski | 53 | Ithaca, NY | 6:13.81 | 5:02.60 | 83.15% |
| 51 | Jack Salisbury | 53 | Tully, NY | 6:20.94 | 5:25.18 | 68.46% |
| 54 | Sandra Gregorich | 57 | Madison, WI | 6:31.86 | 5:00.44 | 83.74% |
| 55 | Ken Hodges | 66 | Ithaca, NY | 6:34.66 | 5:00.74 | 74.02% |
| 61 | Kim Jackson | 51 | Ithaca, NY | 6:52.29 | 5:42.58 | 73.44% |
| 64 | Tonya Engst | 52 | Ithaca, NY | 7:01.41 | 5:45.65 | 72.79% |
| 66 | James Miner | 71 | Dryden, NY | 7:16.11 | 5:15.31 | 70.60% |
Workout
On to this week’s workout. We’re going to keep things simple this week, so the workout will be 800m repeats at I pace, with 2-minute recoveries. The goal is to hit 8% of your weekly mileage, so that might mean 4–6 reps, depending on how much you’re running right now. Usual warmup and cooldown—see below.
Resources
- Warmup: Jay Johnson’s Leg Swings and Lunge Matrix, then 10 minutes of jogging
- Cooldown: 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator
- More info: MITHACAL MILERS details and FLRC Training Programs waiver (sign once for 2020)